dwyerruns
Mount Sinai High School Head Coach Cross Country, Winter and Spring Track
http://www.mtsinai.k12.ny.us/
 
Mount Sinai Girls & Boys Cross Country, Girls Winter Track and Girls Spring Track
Head Coach Bill Dwyer (H)928-2014 (Cell)223-5838  wdwyer@mtsinai.k12.ny.us

BE SURE YOU HAVE SENT TEXT TO COACH DWYER TO BE SAVED ON HIS PHONE!
               CHECK HERE BEFORE LEAVING YOUR HOUSE!  
        Remember to refresh your browser when looking at updates!

                  Website updated Thursday 06-30-22  7:40am             
                  Remember to refresh your browser for updates

Wednesday 06/30/22 Day 3 of Training! Mind and Body!
Good Morning Team! 
Looking forward to seeing you at camp today!  Please try to learn the campers names as that is the first step in creating a real bond with them.  Try to remember both their first and last names.  If you are helping with the attendance sheet, please do your best to take accurate attendance and try to remember to get the throwers attendance and also encourage the throwers to stay and train with the running. 

The most important thing we can do for our mind and body is to get into a strong routine to set us up for success.  Spend time each day preparing your body and minds for future success.
Here are some tips to start your success today:
1. Get up and start drinking your water.
2. Do 5 pushups and 10 air squats.  Add in your toe raises and shin exercises along with Y's, T's, W's, L's  etc. like we did at practice.  View your tube video for refresher.
How To Do Y, T, L, and I Raises For Shoulder Health
https://www.youtube.com/watch?v=w7tj4fmgF00
Y's, T's, W's
https://www.youtube.com/watch?v=SRo-mBPFBYY
This is a shoulder stabilizing exercise. The focus for the three drills is to pull the shoulder blades back and down, not allowing the traps to overpower the drill.
3. Lay on your back, put one hand on your chest and one on your stomach and feel your Breathing pattern.
4. Check these Exercises Out - 16 Dynamic Stretches for Runners
https://www.youtube.com/watch?v=pZYmiEnDFX8&t=24s
16 Dynamic Stretches for Runners
1. Standing Calf and Hamstring Stretch (0:41)
2. Three Way Leg Swings  (0:52)
3. Hurdles (1:10)
4. Crescent to Hamstring Stretch (1:25)
5. Knee Pull (1:38)
6. Standing Squat Stretch (1:50)
7. Standing TFL Stretch (2:03)
8. Standing Glute Stretch (2:19)
9. Cross Body Knee with Lateral Leg Raise (2:31)
10. Squat with Rotational Reach (2:43)
11. Frankensteins (2:56)
12. Lunge and Reach (3:08)
13. Knee Tuck with Kick Back (3:23)
14. Calf Raise Circles ( 3:36)
15. Three Way Ankle Mobility (3:53)
16. Three Way Shin Stretch (4:12)
Here are some stretching Routines to check out and follow along with.  If you are rushed, do the 8 minutes stretching, if you have more time do the FULL 26 minute stretch.
Relaxing FULL BODY STRETCH // Flexibility & Mobility (26:06)
https://www.youtube.com/watch?v=6WbQniE2R9c
8-Minute Standing Total Full Body Stretch, Stretching Exercises You Can Do Off the Floor (9:06)
https://www.youtube.com/watch?v=zyKuF5saEnM
Work your mind daily!
A. Here is the link to the SAT Question of the Day!  One additional question everyday will lead to 365 questions after one year.  https://magoosh.com/hs/sat/sat-question-of-the-day/ 
B. Wordle - https://www.nytimes.com/games/wordle/index.html
C. Nerdle - https://nerdlegame.com/

Change Your Breath, Change Your Life | Lucas Rockwood | TEDxBarcelona
https://www.youtube.com/watch?v=_QTJOAI0UoU&t=645s

The Power of Practice: Lessons From 10 Years of Pushups | Emily Saul | TEDxBoston
https://www.youtube.com/watch?v=hngDhaD6UaY

Wednesday 06/29/22 Day 2 of Training! Mind and Body!

Tuesday June 28th and Thursday June 30th. 
Additional Training and Weight Training will begin in July! First week will ease into training! 
Please be sure to drink and bring plenty of water!
Approximate Schedule for Training!  I will work around the Track Camps and will be flexible.
Reminder to Sign In and Out of Training for every session!
3:30pm-3:40pm Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. Regular Hurdle Drills
3:40pm-3:55pm Easy Run - Perimeter, Track or Turf.
3:55pm-4:20pm  PEP Pre Event Preparation (I will expand PEP) Ladder Drills, Small Hurdles, Cone Drills.
4:20pm-4:25pm Prepare and Set Up For Campers.
4:30pm-5:00pm Track - Running and Racing PreK-2nd graders. NEW this year!
5:00pm-6:00pm Track - Throwers Camp 5th - 11th graders.
5:00pm-6:00pm Track - Running and Racing 1st- 4th graders.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
7:00pm-7:30pm Intervals for Early Season Pacing.



Good Morning Team! 
Thank You and Great Job with the camps!  Please try to learn the campers names as that is the first step in creating a real bond with them.  Try to remember both their first and last names.  If you are helping with the attendance sheet, please do your best to take accurate attendance and try to remember to get the throwers attendance and also encourage the throwers to stay and train. 

The most important thing we can do for our mind and body is to get into a strong routine to set us up for success.  Spend time each day preparing your body and minds for future success.
Here are some tips to start your success today:
1. Get up and start drinking your water.
2. Do 5 pushups and 10 air squats.  Add in your toe raises and shin exercises along with Y's, T's, W's etc. like we did at practice.  View your tube video for refresher.
https://www.youtube.com/watch?v=w7tj4fmgF00
https://www.youtube.com/watch?v=SRo-mBPFBYY
3. Lay on your back, put one hand on your chest and one on your stomach and feel your Breathing pattern.
4. Light stretching.
If you are rushed, do the 8 minutes stretching, if you have more time do the FULL 26 minute stretch.

https://www.youtube.com/watch?v=6WbQniE2R9c
https://www.youtube.com/watch?v=zyKuF5saEnM

The Power of Practice: Lessons From 10 Years of Pushups | Emily Saul | TEDxBoston
https://www.youtube.com/watch?v=hngDhaD6UaY

Change Your Breath Change Your Life
https://www.youtube.com/watch?v=_QTJOAI0UoU&t=645s

Work your mind daily!
A. Here is the link to the SAT Question of the Day!  One additional question everyday will lead to 365 questions after one year.  https://magoosh.com/hs/sat/sat-question-of-the-day/ 
B. Wordle - https://www.nytimes.com/games/wordle/index.html
C. Nerdle - https://nerdlegame.com/

Too many want 5 minutes of fame instead of working 10,000 hours to become great. Fame doesn't last. Character through hard work does.  - Jon Gordon | @jongordon11

Good Evening TEAM!  This will be the last time that I message all of my teams for summer training!  So if you are interested in the booster camps or summer training,  you should sign up for Dwyer Summer Training google classroom with class code of  ngjgfzz if you have not done so already!  Please look at the people and remind your friends to get on!
If you know of anyone interested in starting to train, please text them the code!

Tuesday June 28th and Thursday June 30th. 
Additional Training and Weight Training will begin in July! First week will ease into training! 
Please be sure to drink and bring plenty of water!
Approximate Schedule for Training!  I will work around the Track Camps and will be flexible.
Reminder to Sign In and Out of Training for every session!
3:30pm-3:40pm Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. Regular Hurdle Drills
3:40pm-3:55pm Easy Run - Perimeter, Track or Turf.
3:55pm-4:20pm  PEP Pre Event Preparation (I will expand PEP) Ladder Drills, Small Hurdles, Cone Drills.
4:20pm-4:25pm Prepare and Set Up For Campers.
4:30pm-5:00pm Track - Running and Racing PreK-2nd graders. NEW this year!
5:00pm-6:00pm Track - Throwers Camp 5th - 11th graders.
5:00pm-6:00pm Track - Running and Racing 1st- 4th graders.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
7:00pm-7:30pm Intervals for Early Season Pacing.


If you are interested in volunteering your time to help with the camps this summer, you will need to arrive by 4:15pm to set up and you may warmup yourself with Fence Drills, Ankles/Arms, ladder, small hurdles and cone drills.  You will need to sign in and out to keep track of your attendance!  Please text me to let me know if you will be helping out this summer.  Coach Dwyer

2022 Track Camps Information
Tuesdays and Thursdays,  June 28, June 30, July 5, 7, 12, 14, 19, 21, 26, 28.
NEW This Year-Track and Field Running and Racing Camp Grades PreK-2nd 4:30pm-5:00pm
-This includes learning how to run and playing running games.
Track and Field Throwers Camp Grades 5th-11th 5:00pm-6:00pm
-Instruction on throwing and competing in the shot put and the discus.
Track and Field Running and Racing Camp Grades 1st-4th 5:00pm-6:00pm
-Running Form, techniques, drills and running races on the track.
Track and Field Running and Racing Camp Grades 5th-9th 6:00pm-7:00pm
-Running Form, techniques, drills and running races on the track.

Summer Booster Camp and Training will begin on Tuesday June 28th.
General Training Schedule
I will set up starting at 3:45pm.
Speed Ladder
Small Hurdles
Cone Drills
You should start with your fence drills and ankles/arms.
Warm Up PEP with Ladder, Small Hurdles and Cone Drills.



"I will prepare and someday my chance will come." Abraham Lincoln

"The days you are most uncomfortable are the days you learn the most about yourself." Mary L. Bean

"However beautiful the strategy, you should occasionally look at the results."  Winston Churchill

"The more you take responsibility for your past and present, the more you are able to create the future you seek." Celestine Chua

"Do not judge me by my successes, judge me by how many times I fell down and got back up again. Nelson Mandela

"We are told that talent creates its own opportunities. But it sometimes seems that intense desire creates not only its own opportunities but its own talents." Eric Hoffer

The one important thing I have learned over the years is the difference between taking one's work seriously and taking oneself seriously. The first is imperative and the second is disastrous.  Margot Fonteyn

"Even if you are on the right track, you will get run over if you just sit there."  Will Rogers

"Wisdom is always an overmatch for strength."  Phil Jackson

"Toughness is in the soul and spirit, not in muscles." Alex Karras

“Our emphasis is on execution, not winning.” Pat Summitt
"The more you take responsibility for your past and present, the more you are able to create the future you seek." Celestine Chua
"However beautiful the strategy, you should occasionally look at the results."  Winston Churchill

Please remember to get your athletic physical ASAP!  I posted letter on Google Classroom!
They will be given at the High School on Wed 062222, Thur 071422 and Thur 081822!

To think about-𝗪𝗵𝗮𝘁 𝗶𝘀 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲? by Dana Cavalea
By definition, it is simply the action or process of carrying out or accomplishing an action, task, or function.
The street translation is the ability to get things done effectively, efficiently, and to the best of your capabilities.
If we add the word "high" in front of the word performance = high performance, the definition is once again adapted.
Better, faster, or more efficient than others.

"Do not judge me by my successes, judge me by how many times I fell down and got back up again. Nelson Mandela
"Wisdom is always an overmatch for strength."  Phil Jackson
"Even if you are on the right track, you will get run over if you just sit there."  Will Rogers
"Toughness is in the soul and spirit, not in muscles." Alex Karras

Dwyer Summer Training and Booster Club Camps will begin shortly.
I will continue with the same code from last summer.  If you are interested in training or volunteering at the camps please join this google classroom with the code
ngjgfzz
Dwyer Summer Training

“Victory or defeat is not determined at the moment of crisis, but rather in the long and unspectacular period of preparation”  Anonymous

Congratulations Team!  Suffolk County Team Champions! Undefeated League Champions!
Kate Del Gandio New York State and Federation Champion!

2022 Cross Country Schedule as of 061322 Invitationals and Championships TBD
Tue 9/13/2022 Babylon @ Mt Sinai Cathedral Pines County Park 4:00PM
Tue 9/20/2022 Mt Sinai @ Center Moriches Indian Island County Park 4:45PM
Wed 9/28/2022 Elwood/J Glenn @ Mt Sinai Sunken Meadow State Park 4:45PM
Mon 10/3/2022 Mt Sinai @ Mattituck Indian Island County Park 4:45PM
Tue 10/11/2022 Southampton @ Mt Sinai Red Creek Park 4:30 PM
Tue 10/18/2022 Mt Sinai @ Bayport-Blue Point Sunken Meadow State Park 4:45 PM

November 12, 2022 New York State Championships Vernon Verona Sherrill HS


“A team goal requires a team effort.” George M. Gilbert
“It takes persistent practice to be skillful in the act.” Lailah Gifty Akita
“Success is CHOICE, not CHANCE” Ben Burlinson
The best do ordinary things better than everyone else. Success is all about the fundamentals. Vince Lombardi once held a 4-day coaching clinic and spent 2 full days on one play: the power sweep. Opponents knew it was coming but still couldn't stop it. Focus on the fundamentals today.  - Jon Gordon | @jongordon11

May 2, 2022 It's not your goals that will lead to your success but your commitment to the process. - Jon Gordon | @jongordon11

The difference between a good day and a bad day is your attitude.  Alex Piccirilli

Use your superior attitude to lead you to success today and everyday!  Coach Dwyer

"The best teams play FOR each other, not WITH each other."  Jeff Van Gundy

“Believe you can, and you are halfway there.”   Theodore Roosevelt

"Toughness is in the soul and spirit, not in muscles." Alex Karras

Be aggressive and compete with passion!  Coach Dwyer

"Toughness is in the soul and spirit, not in muscles." Alex Karras

Be aggressive and compete with passion!  Coach Dwyer
“Maturity is when you stop complaining and making excuses, and start making changes.”  Roy T. Bennett
Discomfort leads to growth. If you want to get better you have to be willing to be uncomfortable.  Jon Gordon | @jongordon11
You can’t control the actions of others but you can control your own.  Every day you can decide to love deeper, serve greater and care more.- Jon Gordon | @jongordon11

The difference between a good day and a bad day is your attitude.  Alex Piccirilli

"The best teams play FOR each other, not WITH each other."  Jeff Van Gundy

“Believe you can, and you are halfway there.”   Theodore Roosevelt

“Whether you think you can, or you think you can't – you're right,” Henry Ford

"Positive expectations are the mark of a superior personality." Brian Tracy
“Without ambition one starts nothing.  Without work one finishes nothing. The prize will not be sent to you.  You have to win it.”  Ralph Waldo Emerson

“What is love? Love is playing every game like it's your last.” Michael Jordan

Be aggressive and compete with passion!  Coach Dwyer

“The only way of discovering the limits of the possible is to venture a little way past them into the impossible.”  Arthur C. Clarke

“Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.” Zig Ziglar

“Maturity is when you stop complaining and making excuses, and start making changes.”  Roy T. Bennett

The difference between a good day and a bad day is your attitude.  Alex Piccirilli

EVENT/TRAINING PREPARATION DRILLS (WARM UP :-)) From Coach Cuzzo
Warm up jog – distance/time as per event
jog w/big arm swings
jog w/ skip ropes – arms straight out – small circles
side stride step, arms out then across chest – one direction then switch
neck roll, trunk roll, hip roll
10 pushups, 10 jack knives*
10 full squats*
10 lunges*
10 grouchos*
10 backward grouchos*
10 pushups, 10 chinnies*
Fence drills
Arm length, hips and feet equidistant from fence - Kick backs 10 x’s
10 Leg swings – big swings*
On track – on back
10 iron crosses*
8 scorpions*
10 pushups, 10 side sit ups (each side)
“A” marches (20 meters) x2
Low knees (fast feet in a straight line) 20meters x 2
“A” skips (20 meters) x 2
:”A” runs (20 meters) x 2
3 build ups x 30 meters (50%, 80%, 95%) start w/a 20 meter lead-in
3 accelerations x 30 meters
3 flyings x 30 meters (full speed build up) same as 95% build-up
GO TO Workout:

Monsters Circuit
Chinnies
Push ups
Jack knives
Burpees
Squats
A runs


“I am a member of the team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion.”  Mia Hamm

A leader is a dealer of hope. Be a champion of what's possible today... inspire others to keep going, share a positive vision for the road ahead... most of all, believe in others more than they believe in themselves.  - Jon Gordon | @jongordon11
You will never rise above the level of your belief! What you believe determines what you create. Believe bigger today. - Jon Gordon | @jongordon11

“To collaborative team members, completing one another is more important than competing with one another.”  John C. Maxwell

WE NOT ME!
SEAN MCVAY Sean McVay is the Head Coach of the Super Bowl Champion Los Angeles Rams.
I wanted the win more for them than for myself. - Sean McVay (LA Rams Coach),
Love was the most important factor for our team in accomplishing what we have. - Sean McVay (LA Rams Coach),
Love is the only thing that's stronger than fear. - Sean McVay (LA Rams Coach),
I am a good coach because I have great guys bringing the plays to life. - Sean McVay (LA Rams Coach),
Repetition is the mother of learning. - Sean McVay (LA Rams Coach),

A leader is a dealer of hope. Be a champion of what's possible today... inspire others to keep going, share a positive vision for the road ahead... most of all, believe in others more than they believe in themselves.
- Jon Gordon | @jongordon11

http://mtsinaigirlstrack22.schwabs2ndwind.com/shop
Just in from Kyra :)  Gear for track and field!  All orders due by April 8th!

Awesome Meet!  Keep up the GREAT WORK!  Continue to be outstanding and supportive team members!

"The best teams play FOR each other, not WITH each other."  Jeff Van Gundy

“Believe you can, and you are halfway there.”   Theodore Roosevelt

“Whether you think you can, or you think you can't – you're right,” Henry Ford

"Positive expectations are the mark of a superior personality." Brian Tracy

Monsters Circuit
Chinnies
Push ups
Jack knives
Burpees
Squats
A runs

"The best teams play FOR each other, not WITH each other."  Jeff Van Gundy

“Believe you can, and you are halfway there.”   Theodore Roosevelt

“Whether you think you can, or you think you can't – you're right,” Henry Ford

"Positive expectations are the mark of a superior personality." Brian Tracy

GIRLS Order of EVENTS-Dual Meets
Triple Jump, HJ, PV, SP then Discus
100 Meter High Hurdles
1500 Meter Run
400 Meter Run
100 Meter Dash
1500 Meter Walk
800 Meter Run
200 Meter Dash
400 Intermediate Hurdles
3000 Meter Run
Long Jump
400 Meter Relay
1600 Meter Relay
3200 Meter Relay

March 25, 2022 A hero becomes a hero, not by focusing on themselves, but by caring about others. If you are only a hero in your own story you aren’t a hero. A hero is a difference maker in other people’s story. - Jon Gordon | @jongordon11

"Each day remember your purpose. Remember why you do what you do. We don't get burned out because of what we do. We get burned out because we forget why we do it." Jon Gordon
             2022 Girls Spring Track Google Class Code ayxeq4u

March 21, 2022 Don’t let the words of another affect your happiness. No one has that power unless you give it to them. Gandhi said, “I will not let anyone walk through my mind with their dirty feet”... and neither should you. - Jon Gordon | @jongordon11

"If you are afraid of failure, you don't deserve to succeed."  Charles Barkley
"You have to fight through the bad days to earn the best days." Unknown

Please have your spikes at practice everyday for training!

This story is a good reminder that working hard brings great rewards.   Once upon a time a farmer told his young son, "When you celebrate your 12th birthday, I will tell you the secret of life."  No matter how much the boy begged, the farmer kept telling him, "You must wait until your 12th birthday."  Finally, the big day arrived, and the farmer sat down with his son to share with him the secret of life. With great anticipation, the boy eagerly waited to hear the secret.
The farmer began… "The secret to life is … The Cow Doesn't Give Milk." "What!?  That's it?  That's the secret of life?  I don't get it."  The little boy was certainly confused and somewhat disappointed. "It means," said the farmer, “that the cow doesn't give milk. You have to milk the cow.  You have to get up at 4 in the morning, go to the field, walk through the corral full of manure, tie the tail, hobble the legs of the cow, sit on the stool, place the bucket under the cow, and do the work yourself.  The cow doesn't give milk; you have to work for it.  You either milk the cow or you don't get any milk." Some people think the cow GIVES milk, but this just isn't true.  You only get milk when you're willing to put in the effort that it takes to do the work.  Work is the secret of life.  Life is not a matter of wishing, asking, and obtaining.  The things we receive are the results of the effort we make to achieve the things we want.   Happiness is the result of that effort.  Do the work and you'll always have plenty of milk.

If you want to change your situation you must first change your thoughts. Because if you keep on thinking what you have been thinking you’ll keep on getting what you have been getting. - Jon Gordon | @jongordon11

This is a friendly reminder to update your attendance ASAP!
You will copy and paste your Daily Attendance Question into your response with all answers!  
This will help you to focus and improve your attention to details, on and off of the track!  Reflection and Planning will help you to progress in your development!

Martha Beck is credited with coining the quote, “How you do anything is how you do everything”. This quotation has been widely used in a variety of training seminars, motivational talks and many books and periodicals.

If you continue to do what you have always done, you will get the same results!

"It's a very funny thing about life; if you refuse to accept anything but the best, you very often get it."  William Somerset Maugham

"There is no one giant step that does it...it's a lot of little steps." Unknown

HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!  Daily attendance is MANDATORY!  You may NOT practice, if your attendance question from the previous day had not been completely filled out and returned!
You will copy and paste your Daily Attendance Question into your response with all answers!
Practice Time Arrived:              
Practice Time Departed:
Explanation if Tardy or Absent:
Did you see the trainer today?  If so, explain.
Any other items you would like to make me aware of?
How did you do with your nutrition and water today? 
What did you do well and what can you improve upon? 
Did you log your food and water today?
Are you keeping track of your training?

"There is no one giant step that does it...it's a lot of little steps." Unknown

Patience!  Pause! Focus and Think Quietly! The process and the journey is the KEY to your SUCCESS!  Coach Dwyer

Expect to Win Today. Champions expect success. Their positive beliefs often lead to positive actions and outcomes. They win in their mind first. - Jon Gordon | @jongordon11

We must embrace pain and burn it as fuel for our journey. Kenji Miyazawa

"The strongest people aren't always the people who win, but the people who don't give up when they lose." Unknown

No accurate attendance, No Practice! 

This is a great opportunity to work on logging your food and logging your workouts!  The more data that we have about what you do and what you don't do, the easier it will be to assess what needs to be done to become your best self!

20-21 Girls Winter Track  Google Class Code   wuklmbe
2022 Girls Spring Track Google Class Code ayxeq4u

https://trackandfieldtoolbox.net/mental-skills/mental-skills-of-successful-athletes

The states that successful athletes:
•  Choose and maintain a positive attitude.
•  Maintain a high level of self-motivation.
•  Set high, realistic goals.
•  Deal effectively with people.
•  Use positive self-talk.
•  Use positive mental imagery.
•  Manage anxiety effectively.
•  Manage their emotions effectively.
•  Maintain concentration.
•  Mental Skills Training

Drum Teacher Stephen Taylor tells his students - Speed is a natural byproduct of learning something well.  Get the motions down.  Focus on the fluidity of the motion.

ROUTINE. as stated by Dana Cavalea
Routines reduce fear. Routines create a sense of preparedness. Routines put you in a positive rhythm.  Routines allow for more predictable outcomes.

2022 Girls Spring Track Google Class Code ayxeq4u

Spring Track Schedule updated 4/12/22
Tue 3/29/2022 Mt Sinai @ Elwood/J Glenn Elwood John Glenn High School 5:00 PM Bus 3:40pm
Sat 4/2/2022    Longwood Invitational @ Longwood HS Times Start 2:00pm  Bus 12:40pm
Mon 4/4/2022 Hampton Bays @ Mt Sinai  Mount Sinai High School 4:30 PM
Sat 4/9/2022    SteepleFest @ Port Jeff HS Times Start 10:00am Bus 8:40am
Tue 4/12/2022 Mt Sinai @ Wyandanch Wyandanch Memorial High School 4:45 PM Bus 3:40pm
Mon 4/18/2022   Suffolk Coaches Invitational @ Bayshore  HS 9:30AM BUS 7:30AM
Fri 4/22/2022     Joe Brandi Relays @Connequot HS Start 9:30AM BUS 7:40AM
Sat 4/23/2022    Joe Brandi Relays @Connequot HS Start 9:30AM BUS 7:40AM
Tue 4/26/2022 Miller Place @ Mt Sinai Mount Sinai High School 4:30 PM
Sat 4/30/2022    WHB Inv @ Westhampton Beach HS Start 1:00AM BUS 11:00AM
Mon 5/2/2022 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:00 PM Bus 3:40pm
Fri 5/6/22 and Sat 5/7/22 and Sun St. Anthony's Invitational  Times TBD
Wed 5/11/2022 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM

Division Championships week of May 23-27
Thur 5/26/2022 County C Championships Boys and Girls at Mount Sinai High School Start 2:30pm

State Qualifier Friday and Saturday June 3-4
Thur June 2 State Qualifier Meet @ Comsewogue HS Start 3:00pm Bus1:30pm
Fri June 3 State Qualifier Meet @ Comsewogue HS Start 2:15pm Bus12:45pm

State Meet Friday and Saturday June 10-11 Cicero-North Syracuse HS



John Wooden didn't win his first national title until his 16th season at UCLA.
Starbucks didn’t reach store #5 until 13 years into its history.
Sam Walton (Walmart) didn’t open his 2nd store until 7 yrs after starting his company.
Be persistent. Success takes time. - Jon Gordon | @jongordon11

Your path is your path. Don't compare it to others. Everyone's timeline, obstacles, and triumphs are different. Just keep looking forward.  - Jon Gordon | @jongordon11

You might not be able to control your circumstances but you can control your actions and response. Don’t worry about what everyone else is or isn’t doing. Choose to SHOW UP, GIVE YOUR BEST and BRING OUT THE BEST IN OTHERS this week! - Jon Gordon | @jongordon11

Simplify, Focus, Execute! Today I want to encourage you to keep your eye on the ball. Get back to the basics. Focus on the fundamentals. Remember what really matters. Identify the simple principles and actions that are crucial to your success at work and at home.
- Jon Gordon | @jongordon11

"Success is not counted by how high you have climbed, but by how many people you brought with you."  Wil Rose
"Anything that causes you to overreact or underreact can control you and often does."  David Allen
"The miracle is this: the more we share, the more we have."  Leonard Nimoy

January 25, 2022 Don’t let the words of another affect your happiness. No one has that power unless you give it to them. Gandhi said, “I will not let anyone walk through my mind with their dirty feet”... and neither should you. - Jon Gordon | @jongordon11

January 24, 2022 One person in pursuit of excellence raises the standards and performance of everyone around them. Be that one person today. - Jon Gordon | @jongordon11

January 19, 2022 Before you go to bed celebrate your success of the day. Identify one great thing about your day; one great conversation, accomplishment, thing that made you smile, or win that made you proud. Focus on your success and you'll look forward to creating more success tomorrow!  - Jon Gordon | @jongordon11

"Never mistake motion for action." Ernest Hemingway
January 17, 2022 "Life's most persistent and urgent question is, 'What are you doing for others?'" - Martin Luther King Jr.

"Teamwork is the only way to reach our ultimate moments and create breakthroughs that define our careers and fulfill our lives." Pat Riley

Always check the weather forecast.   Please remember your hat, gloves and layers to keep you warm!  Be ready for outdoor as well as indoor practice today.  If you did not complete previous attendance question, DO IT NOW!  No accurate attendance, No Practice!  

Link for All Track Meets at SCCC
https://www.youtube.com/channel/UCO10UsUMam6uWf7cC3XqKCw/videos

"One secret of success is the consistency of purpose." Pat Riley
"Either you run the day, or the day runs you."  Jim Rohn
"Positive thinking is more than just a tagline. It changes the way we behave. I firmly believe that when I am positive, it not only makes me better, but it also makes those around me better." Harvey MacKay

Champions don’t focus on the faults of others. They focus on what they can do better. They see their mistakes and defeats as opportunities for growth. As a result, they become stronger, wiser and better. Think like a champion today! - Jon Gordon

"If you want to be successful, prepare to be doubted and tested."  Unknown
Goals are good but goals won't take you where you want to go. Your COMMITMENTS are what lead you to accomplish your goals.  As we approach the New Year start thinking about what you will COMMIT to.  - Jon Gordon | @jongordon11

Youtube Link for All Track Meets at SCCC
https://www.youtube.com/channel/UCO10UsUMam6uWf7cC3XqKCw/videos

Tell yourself (and someone else) these 6 things today:
1. You are loved!
2. You matter.
3. It’s okay to fail. Everyone does. Failure doesn't define you, it can refine you.
4. Fear is normal. Go for it anyway!
5. Smile, you’ve got this.
6. I believe in you.
- Jon Gordon | @jongordon11

You don't need to go back in time to be awesome; you just have to start right now. Regretting that you didn't start earlier is a great distraction from moving on your dream today, and the reality is that today is earlier than tomorrow.
- Jon Acuff | @jonacuff

"Tomorrow's battle is won during today's practice."  Dr. Jim Afremow

ROUTINE. as stated by Dana Cavalea
Routines reduce fear. Routines create a sense of preparedness. Routines put you in a positive rhythm.  Routines allow for more predictable outcomes.

"There are no secrets to success It is the result of preparation, hard work, and learning from failure."  Colin Powell

Like we discussed as a team, my top priority is everyone’s health and well-being! Everyone will have options so that they can feel comfortable in doing what they need to do! Remember it’s long term individual and TEAM growth we are all looking for!

"The man who can drive himself further once the effort gets painful is the man who will win." - Roger Bannister


2021-22 WINTER TRACK SCHEDULES-Details will be updated as they are received.  ALL meets at  Suffolk Community College West Campus, Brentwood.  Additional Locations may be added. 
Girls Winter Track Schedule as of 11/22/21
Sunday 12/5/2021 Crossover A  9:00 AM - 11:45 AM Bus 7:20AM on Bus at 7:15AM
Saturday 12/11/2021 Crossover B 2:30 PM – 5:15 PM Bus 1:00PM
Sunday 12/19/2021 Crossover C 5:15 PM – 8:00 PM Bus 3:45PM
Thursday 1/6/2022 Jim Howard Meet Small School 5:00 PM - 9:00 PM Bus 3:30PM
Sunday 1/9/2022 Crossover D 11:45 AM - 2:30 PM Bus 10:15AM
Saturday 1/15/2022 Zeitler Relays Leagues 3,4,5 1:30 PM - 6:30 PM Bus 12:00PM
Saturday 1/22/2022 9:00 AM - 7:00 PM League 4 Championship 2:00 PM – 4:30 PM Bus 12:00PM
Sunday 1/30/2022 1:00 PM - 5:00 PM Art Mitchell Meet Small schools Bus 11:30AM
Sunday 2/6/2022 2:00 PM - 6:00 PM Small School championships Bus 12:00PM
Monday 2/14/2022 5:00 PM - 9:00 PM State Qualifier Meet Bus 3:15PM
Saturday 3/5/22 State Meet at Ocean Breeze Staten Island

Just Out Spring Track Dual Meet Schedule Please put in your Calendar NOW!  There will probably be some changes before we begin the season!
Spring Track Schedule as of 11/7/21 updated 1/13/22
Tue 3/29/2022 Mt Sinai @ Elwood/J Glenn Elwood John Glenn High School 5:00 PM
Mon 4/4/2022 Hampton Bays @ Mt Sinai  Mount Sinai High School 4:30 PM
Tue 4/12/2022 Mt Sinai @ Wyandanch Wyandanch Memorial High School 4:45 PM
Fri 4/22/2022     Joe Brandi Relays @Connequot HS 9:30AM Start 7:40AM BUS
Sat 4/23/2022    Joe Brandi Relays @Connequot HS 9:30AM Start 7:40AM BUS
Tue 4/26/2022 Miller Place @ Mt Sinai Mount Sinai High School 4:30 PM
Mon 5/2/2022 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:00 PM
Wed 5/11/2022 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM

Possible Invitationals

JOE BRANDI RELAYS 2022 High School Girls Meet
Friday and Saturday, April 22nd and 23rd Connetquot HS
Friday Individual Events: Every team can enter up to a MAXIMUM of 4 athletes per Friday
event. The events on Friday MUST be pre-seeded on Mile Split NY by 7pm, April 20th. The time schedule is approximate. We will run ahead if possible.
9:30 am Pentathlon Hurdles
9:45 100 Hurdles trials
10:00 1500
10:25 100 trials
10:30 Pentathlon Long Jump
10:55 1500 Racewalk
11:20 400
11:50 100 Hurdles final
11:55 100 final
12:00 Pentathlon High Jump
12:00 800
12:20 3000
12:35 200
Saturday Events:
Track Events                                        Field Events
9:30 2 x 400 Hurdles                           9:30 2 x Long Jump (3 team max)
9:55 4 x 1600                                     TBA 2 x Triple Jump (3 team max)
10:30 4 x 100                                     9:30 2 x High Jump
11:00 2 x 800 Walk                             9:30 2 x Shot Put (Pentathlon shot first)
11:20 Mile Medley (400-200-200-800) 9:30 2 x Discus
12:00 4 x 400                                    9:30 2 x Pole Vault
12:30 Shuttle Hurdles (4-girl)
12:45 2 x 2000 Steeplechase
1:20 Pentathlon 800
1:25 4 x 200
1:50 Swedish Medley (100-200-300-400)
2:05 4 x 800
2:40 Sprint Medley (100-100-200-400)
3:00 Distance Medley (1200-400-800-1600)




Your path is your path. Don't compare it to others. Everyone's timeline, obstacles, and triumphs are different. Just keep looking forward. - Jon Gordon | @jongordon11

"All great achievements have one thing in common--people with a passion to succeed." Pat Cash
Please Remind your friends to sign up for the Winter Track Google Classroom!
You will only be able to attend Winter Track Practice if you have an approved physical and  are a member of the google classroom!  
2021-2022 Girls Winter Track Google Class Code  is 4b776nl
Girls Winter Track Paperwork can be picked up and dropped off in room 202.
Winter Track Begins on Monday immediately after school on Track/Turf!

"I do not think there is any quality so essential to the success of any kind as the quality of perseverance. It overcomes almost everything, even nature." John Rockefeller

SAFETY is the Priority of the Winter Track TEAM!  Each TEAM member is responsible to complete the attendance question EVERY DAY and on TIME!  If you do not follow the specific directions set for you, you will NOT be allowed to practice with the winter track team!  Please wear a wristwatch to practice for EVERY Training Session.  You will need to be responsible to be at various locations at specific periods of time.  It is your responsibility to stay up to date with the information on the website!  Specifics of practice time are based upon what needs to be completed, weather and facility availability.  Plan on practicing everyday outdoors from 2:05pm until 4:15pm and Saturday mornings again depending on weather and facility availability and what needs to be completed for that particular day!  Please be cognizant of the weather and dress appropriately for outdoors as well as indoors!  

Daily Attendance Question. 
Practice Time Arrived:              
Practice Time Departed:
Explanation if Tardy or Absent:
Did you see the trainer today?  If so explain.
Any other items you would like to make me aware of?

"It has been my observation that most people get ahead during the time that others waste."
Henry Ford

Drum Teacher Stephen Taylor tells his students - Speed is a natural byproduct of learning something well. Get the motions down.  Focus on the fluidity of the motion.

Everyday you have to plan – everyday. You’ve heard the saying that we don’t plan to fail, we fail to plan. Hard work works. Working really hard is what successful people do. And in this text, tweet, twerk world that you’ve grown up in, remember just because you’re doing a lot more doesn’t mean you’re getting a lot more done. Remember that, just because you’re doing a lot more doesn’t mean you’re getting a lot more done. Don’t confuse movement with progress. My mom told me, you can run in place all the time and never get anywhere. Continue to strive, continue to have goals, continue to progress.  - Denzel Washington

If you want to change your situation you must first change your thoughts. Because if you keep on thinking what you have been thinking you’ll keep on getting what you have been getting. - Jon Gordon | @jongordon11

Winter Track begins on Monday November 15th immediately after school on Track/Turf!
Please Sign In ASAP Google Classroom Code 4b776nl

Expect to Win Today. Champions expect success. Their positive beliefs often lead to positive actions and outcomes. They win in their mind first.- Jon Gordon | @jongordon11

October 27, 2021 Today, instead of focusing on the challenge in front of you... choose to look for the opportunity. Ask yourself what this circumstance is teaching you. Identify how you can grow stronger and wiser from it. You can live in fear or move forward with faith and positive actions.  - Jon Gordon | @jongordon11


“I know what I can do so it doesn’t bother me what other people think or their opinion on the situation.”  Jesse Owens

Just Out Spring Track Dual Meet Schedule Please put in your Calendar NOW!  There will probably be some changes before we begin the season!
Spring Track Schedule as of 11/7/21 updated 1/13/22
Tue 3/29/2022 Mt Sinai @ Elwood/J Glenn Elwood John Glenn High School 5:00 PM
Mon 4/4/2022 Hampton Bays @ Mt Sinai  Mount Sinai High School 4:30 PM
Tue 4/12/2022 Mt Sinai @ Wyandanch Wyandanch Memorial High School 4:45 PM
Tue 4/26/2022 Miller Place @ Mt Sinai Mount Sinai High School 4:30 PM
Mon 5/2/2022 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:00 PM
Wed 5/11/2022 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM

"Great things are not something accidental, but must certainly be willed." Vincent Van Gogh

Replace "I think" with "I will."
I WILL have a good day today.
Small choices can make a big impact. Live intentionally with positive expectation today!

5 Morning Habits to Make a Day Great:
1. Choose to Rise & Shine (vs Rise & Whine)
2. Write down 5 things you’re grateful for
3. Take a 10 minute “Thank You Walk” reflecting on your 5 things
4. Replace “HAVE to” with “GET to”
5. Trust in a bigger plan and purpose for your life
- Jon Gordon | @jongordon11

"If I always appeared prepared, it is because before entering an undertaking, I have meditated long and have foreseen what might occur. It is not genius where reveals to me suddenly and secretly what I should do in circumstances unexpected by others; it is thought and preparation."  Napoleon Bonaparte

HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!  Daily attendance is MANDATORY!  If you attend, the times that you are present and if NOT at practice clearly state the reason for missing practice.

If you did not complete Attendance Question from yesterday, DO IT NOW!  Remember Paperwork!  Please wear a wristwatch to practice for EVERY Training Session.  Please bring plenty of WATER and TWO golf balls to practice.  Any and all updates will be posted on website!  Attendance Question.  List the time that you arrived and departed practice during this training session in response to this question.  You no longer need to complete the Google form.  This was to show you that if you focus your attention and write goals down, they become easier to achieve.  I advise keeping a cross country journal to state goals and to keep track of what you do for training and nutrition!
Practice Time Arrived:              
Practice Time Departed:
Explanation if Tardy or Absent:

I attached the link to all Cross Country Maps on Google Classroom!  Please check out at your convenience.  Try to look at Sunken Meadow today so when I explain the course tomorrow you have an idea of what is going on.  If for any reason you need to have a parent or guardian  drive you to or from practices and/or meets just communicate with me so that we can work out the details AHEAD of TIME!


"Give everyone more than they expect and you'll get more back than you expected."
"Confidence comes not from always being right, but rather from not fearing to be wrong."
Unknown

Please complete your paperwork and submit!  Complete Daily Attendance ASAP!
Scroll down for the schedule and add to your calendar!
 
If you did not complete Attendance Question from yesterday, DO IT NOW!  Remember Paperwork!  Please wear a wristwatch to practice for EVERY Training Session.  Please bring plenty of WATER and TWO golf balls to practice.  Any and all updates will be posted on website!  Attendance Question.  List the time that you arrived and departed practice during this training session in response to this question.  Complete Google form to help you enhance your planning and training.
Practice Time Arrived:              
Practice Time Departed:
Explanation if Tardy or Absent:

"There is no success without hardship."  - Sophocles

Reminder-It is your responsibility to check for any and all updates on website and Google Classroom!  Google Class code e2vkhra for 2021 Cross Country!

https://www.quia.com/pages/dwyerruns.html https://www.quia.com/pages/wdwyer/dwyerruns

From the athletic office - **At this time it is required that all student/athletes in the buildings wear a mask, please remind your athletes to do so.**  Remember to bring your mask with you to practice so you have it as you enter the building.

Today I will do what others won't, so tomorrow I can accomplish what others can't. Jerry Rice
"No one ever attains success by simply doing what is required of him." - Charles Kendall Adams

2021 Cross Country Varsity Boys and Girls
Google Class code e2vkhra

"Don't measure yourself by what you accomplished, but by what you should have accomplished with your ability."  John Wooden
"Success depends less on strength of body than upon strength of mind and character." Unknown
"One difference between average teams and very good teams is that good teams do not surrender to fatigue."  Unknown

Coach Dwyer's Website can easily be reached from google search "dwyerruns"
or https://www.quia.com/pages/dwyerruns.html

Coach Dwyer's Running Programs are designed for all participants regardless of your ability or popularity.  Our objective is to produce lifelong learners of the sport and to improve everyone's overall health and fitness.  It is expected that everyone that participates on this team be courteous, respectful, inclusive to all members, nice to each other and to always be a leader and do the right thing.  TEAM-Together Everyone Achieves More!

I highly recommend that you start keeping a training a nutrition journal.

2021 Cross Country Schedule as of 06-03-20
Tue 9/14/2021 East Hampton @ Cathedral Pines
Tue 9/21/2021 Amityville @ Cathedral Pines
Tue 9/28/2021 Islip @ Sunken Meadow
Tue 10/5/2021 Sayville @ Sunken Meadow
Tue 10/12/2021 Miller Place @ Sunken Meadow

"Whenever you see a successful person, you only see the public glories, never the private sacrifices to reach them."  Vaibhav Shah

"Success depends less on strength of body than upon strength of mind and character." Unknown

"You can have results, or you can have excuses, but you can't have both." Unknown

"It has been my observation that most people get ahead during time that others waste." Henry Ford

"Almost every successful person begins with two beliefs: the future can be better than the present, and I have the power to make it so."  David Brooks

"Humility is not thinking less of yourself, it is thinking of yourself less."  C.S. Lewis

Remember to perform your daily routine which will pay massive dividends later in the season. These include: Hercules, good mornings, squats, toe raises for calves and shin, all your shin exercises (up on toes, toes up or up on heels) single leg calves and shins (really pull up and rotate center, left and right).  Arms include Y, T, W, egyptians, arm circles.

Remember to Start with your Positive Successful Warm-up Routine
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you choose to bike for a workout, complete two to three times the distance/time of running!  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Week 5 080921 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 6 081621 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.  (1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)



What Would You Accomplish If You Took Action and Believed?
Excerpt written by Jon Gordon.
I used to think that belief was the first step to success. But now I know that the first step is to take the first step. You have to act even when you don’t believe. You need to have the courage to move forward in spite of your self-doubt and fears.
When I started writing and speaking over ten years ago I had no confidence, no experience and no belief and yet I was willing to take the first step.
Did I fail? You bet.
Did I face ridicule and rejection? You bet.
Did I want to give up many times? You bet.
Yet at some point along the way, something interesting happened. I started to cultivate a belief that I could actually do this.
Belief may not be the first step to success, but it is an essential step to building our lives, careers, families and teams. At some point you must believe.
I’ve found the difference between success and failure is often belief. I’ve learned that you win in the mind first and then you win on the field, in the classroom, in the office, in the marketplace and in life. I’ve found that when you believe, the impossible becomes possible.
I’ve also learned that belief doesn’t happen by osmosis. It is something you develop through trials, challenges and experiences. The more you do something, the more you believe you can do it.

We all have infinitely more capacity than we believe. We also need to be champions of building capacity in others.  No one should be living up to less than their full potential.  Start by having high expectations for yourself. As you build your capacity, you will naturally inspire the same behavior in others, multiplying your impact.  Remember, great leaders don't create followers. They create more leaders.  Stop underachieving. Hold yourself and others accountable, and commit to living your life to your full potential.  It's time to elevate!

Hold yourself and your teammates accountable for Summer Training!
2021 Dwyer Summer Training for Anyone who wants to train!
Google Classroom Class code ngjgfzz

Clickable Link below  https://www.quia.com/pages/wdwyer/summertraining

Reminder to seniors that they must return their uniforms to Coach Dwyer ASAP!

"If you want to win, do the ordinary things better than anyone else does them day in and day out."  Chuck Noll

"Don't let winning make you soft. Don't let losing make you quit. Don't let your teammates down in any situation,"  Larry Bird

"The harder you work, the harder it is to surrender."  Vince Lombardi

This site has the most up to date information with training and all seasons!
2021 Dwyer Summer Training for Anyone who wants to train!
Google Classroom Class code ngjgfzz

"Think doubt and you will fail, think victory and you will succeed...do it now!" Corey Everson  Dedication, Discipline and Desire to be your best!  Consistent Practice over Consistent Time will give you the greatest improvement.

Success is a well executed routine performed over time with passion, enthusiasm, and a knowingness that you will be victorious.

The Champion is always building their mind through their preparation and their daily work.

2021 Cross Country Schedule as of 08-23-21
Tue 9/14/2021 East Hampton @ Cathedral Pines
Tue 9/21/2021 Amityville @ Cathedral Pines
Tue 9/28/2021 Islip @ Sunken Meadow
Tue 10/5/2021 Sayville @ Sunken Meadow
Tue 10/12/2021 Miller Place @ Sunken Meadow

Championship Meets
Tue 10/26/2021 Division Championships @ Sunken Meadow 1:00pm
Fri 11/5/2021 Section XI Championship State Qualifier Meet @ Sunken Meadow 1:00pm
Saturday 11/13/21 State Meet Chenango Valley State Park

Cross Country Invitationals that we will be attending

Not going due to bus situation Thu 9/9/2021 Invitational @ Hampton Bays (B/G INVITATIONAL) Red Creek Park Starts at 4:00 PM  Bus departs at 2:10pm
Sat 9/11/2021 Jim Smith Invitational @ Port Jefferson Sunken Meadow State Park Starts at 9:30 AM Bus departs at 7:30 AM,
Sat 9/18/2021 Bob Pratt Invitational @ Smithtown Sunken Meadow State Park Starts at 9:00 AM Bus departs at 7:15 AM,
Sat 9/25/2021 Invitational @ Suffolk Coaches Invitational Sunken Meadow State Park
Starts at 9:00 AM Bus departs at 7:15 AM,
Not going due to bus situation - Fri 10/2/2021 SWR Invitational @ Fireman's Field in Ridge Starts at 4:00 PM  Bus departs at 2:10pm


Invitational Information

PECONIC INVITATIONAL Thursday, September 9, 2021 Red Creek Park, Hampton Bays, NY
Location: Red Creek Park, Hampton Bays. Route 27 Exit 65N to light, go right on Old Riverhead Road. The park is on the left.
Schedule
4:15 Frosh Boys 1.5 mile
4:30 Frosh Girls 1.5 mile
5:00 Varsity Boys 5K
5:30 Varsity Girls 5K
Awards
T-shirts to the top 30 in all races.  Team plaques to the winning varsity teams.
Course Grass, dirt trails and some hills

Bob Pratt Invitational Hosted by Smithtown High School
Saturday, September 18, 2021 Sunken Meadow State Park Kings Park, New York
Race Order:
9:00 – Boys’ Novice 5K (Moat, ½ Snake, Picnic, College, Moat, no Cardiac)
9:30 – Girls’ Novice 5K  (Moat, ½ Snake, Picnic, College, Moat, no Cardiac)
10:00 – Boys’ Varsity Blue (Championship 5K course- full Snake and Cardiac)
10:30 – Girls’ Varsity Blue (Championship 5K course- full Snake and Cardiac)
11:00 – Boys’ Varsity Red (Championship 5K course- full Snake and Cardiac)
11:30 – Girls’ Varsity Red (Championship 5K course- full Snake and Cardiac)
12:00 – Boys’ JV (Championship 5K course- full Snake and Cardiac)
12:30 – Girls’ JV (Championship 5K course- full Snake and Cardiac)
1:00 -  Boys’ Frosh 1.47 (Bridge-Snake-Moat)
1:15 -  Girls’ Frosh 1.47 (Bridge-Snake-Moat)
Individual Awards: Dri-fit shirt to top 15 finishers in all races
Special Trophies:  Fastest overall 5K time of the day and fastest overall fifth runner of the day Team Awards: Trophies to top 3 teams in Varsity races, top team in JV and frosh races


GIRLS Spring Track Order of Events for Dual Meets
The High Jump, Pole Vault, and Shot Put (followed by the Discus) will start at the same time at the beginning of the meet.  
Triple Jump
100 Meter High Hurdles
1500 Meter Run
400 Meter Run
100 Meter Dash
1500 Meter Walk
800 Meter Run
200 Meter Dash
400 Intermediate Hurdles
3000 Meter Run
Long Jump
400 Meter Relay
1600 Meter Relay
3200 Meter Relay


Any Girl Interested in Participating in Spring Track Please Join Google Classroom ASAP
Girls Spring Track Google Classroom Code q67ir5k
https://classroom.google.com/c/MzA4NTEzNjIwMzgz?cjc=q67ir5k
All paper work pick up and drop off in room 202 with Coach Dwyer

Please return completed paperwork to Coach Dwyer ASAP!  All updates posted on Website!  Masks must be worn on school property!

Girls Spring Track may use the girls PE Locker room to get changed, but you will not get an actual locker.  (Coach Slingerland will be monitoring as numbers will be limited at a single time.)  You will get a daily message every morning from me giving an attendance question that must be answered daily.  The question will include Time arrived, Time departed, and an Explanation if tardy or absent.  You need to keep yourself accountable every day.  I recommend a daily journal to keep track of your thoughts and feelings, training and nutrition log, short term and long term goals.  Goals properly set are halfway met!  What are you willing to do when no one is watching you?  Yard by yard can be very hard, but inch by inch is a cinch!  Remember to complete daily health form when you have practice/meet but no classes that day.  Please complete the form tomorrow when I send out.

Always remember, the closer you get to realizing a dream or breakthrough the greater the resistance becomes. Don't stop! It's just a test. - Jon Gordon | @jongordon11

"Success isn't just about what you accomplish in your life; it's about what you inspire others to do." -  Unknown
Be aware-Schedule is still subject to changes!

You need to have completed a minimum of 6 practice to compete in meet.
You need to have competed in a minimum of 3 meets to compete in championships.
Any Girl Interested in Participating in Spring Track Please Join Google Classroom ASAP
Girls Spring Track Google Classroom Code q67ir5k
https://classroom.google.com/c/MzA4NTEzNjIwMzgz?cjc=q67ir5k
2021 Spring Track Schedule as of 032421
Wed 5/5/2021 Mt Sinai @ EH/BH/Pier  4:00 PM Bus 2:10pm
Mon 5/10/2021 Miller Place @ Mt Sinai  4:00 PM
Thu 5/20/2021 Islip @ Mt Sinai 4:00 PM
Tue 5/25/2021 Sayville @ Mt Sinai  4:00 PM
Moved to Thurs *Wed 6/2/2021 Mt Sinai @ Amityville 4:00 PM Bus 2:10pm
* Looks like this needs to be moved to Thur 6/3/2021
**Thur 6/3/2021 Mt Sinai @ Amityville 4:00 PM Bus 2:10pm This is meet NOW!

Division Championships week of June 7  Division 3 on Wednesday June 9th.
County Championships week of June 14th Girls on Friday June 18th.

We are Division 3!
Sunday, June 6th
Steeplechase ALL DIVISIONS (Beginning at 11 AM)
Pentathlon Field Events ALL DIVISIONS (Beginning at 11 AM)
Site: TBD
Monday, June 7th Division 1 @ TBD
Tuesday, June 8th Division 2 @ TBD
Wednesday, June 9th Division 3 @ East Islip HS
Thursday, June 10th Division 4 @ TBD
RAIN DATE -  Friday, June 11th and Saturday, June 12th if needed.

Division Championship Order of Events: 
4:00  Long jump (followed by Triple jump)- 6 back to final High Jump
Shot put (followed by Discus)- 6 back to final Pole Vault

Check-in for all running events is 15 minutes before the start of the event.  If an athlete is in another event, someone from their team must tell the clerk at the appropriate check-in time. 
3:45 PENTATHLON 100m Hurdles 
4:10 100m Hurdles (Trials - Top 2 and next 2 fastest)
4:20 100m Dash (Trials - Top 2 and next 2 fastest)
4:30 3000m Run (One race- California start)
4:45 400m Dash (Final on time - 2 heats of 6)
4:55 100m Hurdles Final
5:05 100m Dash Final
5:10 PENTATHLON 800 m Run (One race per division)
5:25 800m Run (Final on time - 2 heats of 6)
5:35 400m Hurdles (Final on time - 2 heats of 6)
5:45 200m Dash (Final on time - 2 heats of 6)
5:55 1500m Run (One race- California start)
6:05 1500m Race Walk (One race)
6:20 4x400m Relay (Final on time- 2 heats of 4)
6:30 4x100m Relay (Final on time- 2 heats of 4)
6:40 4x800m Relay (One heat - California start)
June 6th, 2021 @ TBA Beginning at 11 AM
Pentathlon -  1st Event 2000m Steeplechase Division 1 High Jump 11:00 am -  Division 1
Division 2 Shot Put 11:15 am -  Division 2
Divisions 3 & 4 Long Jump 11:30 am -  Division 3
11:45 am -  Division 4
30 Minutes after completion of the 1st event
Division 1 Long Jump
Division 2 High Jump
Divisions 3 & 4 Shot Put

30 minutes after completion of the 2nd  event
Division 1 Shot Put
Division 2 Long Jump
Divisions 3 & 4 High Jump

Update-Girls County Meet - Thursday, June 17th @ Commack HS
Girls Individual Championship Order of Events June 18th 2021
3:30 Boys Pentathlon Long Jump followed Girls Pentathlon Long Jump 
4:00 Shot Put (followed by Discus)- 6 back to final
4:00 High Jump and Pole Vault
4:15 Open Long jump (followed by Triple Jump)- 6 back to final

4:00 100m Hurdles (Trials - Top 2 and next 2 fastest)
4:10 100m Dash (Trials - Top 2 and next 2 fastest)
4:20 3000m Run (One race- California start)
4:35 400m Dash (Final on time - 2 heats of 6)
4:50 100m Hurdles Final
5:00 100m Dash Final
5:05 Boys Pentathlon 1500m Run (Final on time - 1 heat)
5:15 800m Run (Final on time - 2 heats of 6)
5:25 400m Hurdles (Final on time - 2 heats of 6)
5:35 Girls Pentathlon 800m Run (Final on time - 1 heat)
5:40 200m Dash (Final on time - 2 heats of 6)
5:50 1500m Run (One heat - California start)
6:00 2000m Steeplechase (One heat - California start)
6:10 1500m Race Walk (One heat - California start) 
6:15 4x400m Relay (Two heats of 4- final based on time)
6:25 4x100m Relay (Two heats of 4- final based on time)
6:35 4x800m Relay  (One heat - California start)




Actual Practice times may vary slightly depending upon weather conditions.
You need to have completed a minimum of 6 practices in order to compete in a meet!

"Confidence...thrives on honesty, on honor, on the sacredness of obligations, on faithful protection, and on unselfish performance. Without them it cannot live."  Franklin D. Roosevelt
"What sets disciplined people apart?  The capacity to get past distractions. Focus on the task at hand."  Bill Parcells   Get outside today to run and/or bike and continue to train!

"Your excuses are nothing more than your fears coming to get you."  Unknown
"You are greater than your circumstances. More courageous than your fears. The struggle is real but you are strong. Life is tough but you are tougher."- Jon Gordon  "Toughness is in the soul and spirit, not in muscles."  Alex Karras  “There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.”  Derek Jeter
“Everyone has the fire, but the champions know when to ignite the spark.”  Amit Ray

Let's Build our strongest TEAM Possible!  Things to consider:
Being People of Strong Character
Effort and Commitment
Having a Positive and Productive Attitude
Being a Good Teammate
Competing Relentlessly.

No matter what happens today, remember...You might not be able to control all of your circumstances but you can control how you respond to them.  Pause. Look for the good. Trust in a bigger plan. Respond instead of react.  Jon Gordon | @JonGordon11

Don't be so worried about what "they" think. Move forward anyways. Don't let fear of other people's opinions hold you back from becoming great.  Dave Hollis | @MrDaveHollis

Daily Attendance is Mandatory!  Please take responsibility and communicate!
"Excellence is never an accident'; it is the result of high intention, sincere effort, intelligent direction, skillful execution, and the vision to see obstacles as opportunities."  Unknown
"Failure is success if we learn from it."- Malcolm Forbes

Mt Sinai Sports Medicine with Danielle clickable link below under useful links
Google Classroom Code 4dvyfi3

If you can't fly then run, if you can't run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.  Martin Luther King Jr.

Please make yourself aware of WT Rules for this season!  You need to have practiced a minimum of 6 times to be eligible to compete!  All cohorts may attend all practices following all social distancing protocols.

"Whatever you do, do it with all your might. Work at it, early and late, in season and out of season, leaving no stone unturned, and never deferring for a single hour that which can be done just as well now."  P.T. Barnum

General Outline which will be modified daily to also include field events.

Treat People Right  Appreciate them, encourage them, support them and make them feel like they matter (because they do). Do this at home, at work, at school, at the store, etc. Do this with people you know and people you don't. Try your best every day to make someone else's day. Jon Gordon | @jongordon11
11 Thoughts About Teamwork by Jon Gordon
1. Teams rise and fall on culture, leadership, relationships, attitude and effort.  Relationships are meaningful and teammates are connected. The collective attitude is very positive and everyone on the team works hard to accomplish their mission.
2. It’s all about teamwork. Sometimes you are the star and sometimes you help the star.
3. If want to be truly great you have to work as hard to be a great teammate as you do to be a great player.  When we work hard to be a great team member we make everyone around us better.
4. Your team doesn’t care if you are a superstar. They care if you are a super team member.
5. Three things you control every day are your attitude, your effort and your actions to be a great teammate.  It doesn’t matter what is happening around you and who you think is being unfair. Every day you can focus on being positive, working hard and making others around you better. If you do that great things will happen.
6. One person can’t make a team but one person can break a team. Stay positive!
7. Great team members hold each other accountable to the high standards and excellence their culture expects and demands.
8. Team beats talent when talent isn’t a team.
9. Great teams care more. They care more about their effort, their work and their team members.
10. We > me  Unity is the difference between a great team and an average team. United teams are connected and committed to each other. They are selfless instead of selfish. They put the team first and know together we accomplish more.
11. You and your team face a fork in the road each day. You can settle for average and choose the path of mediocrity or you can take the road less traveled and chase greatness.

Developing a Good and Effective Routine for Training!
Warm up Run on Track/Turf/Grass.  Facility set up for 6 inch hurdles, 12 inch hurdles, Cones for Cone Drills.  Hurdle Drills and Technique.  Throwers Throw and technique.  Ankles/Arms Routine (On Toes/arms FB, On Heels/arms diagonal, Toes in/both arms forward, Toes out/both arms backward, Inside Feet/swim arms forward, Outside Feet/swim arms backward) Dynamic Stretch (Frankensteins, add w/twist, knee hug, add w/twist, scoops, tick tocks)  High Knees, Butt Kicks back, Butt Kicks forward, Side to side, Carioca (over, under).  Core Work, Glute and Hip Stability.  Pushups and back work.   Strides and Drills for starting and technique.  Repeats for pacing 200m-(400m or 300m or 200m).  Small hurdle for 50 yard strides, good technique with hips under and arm technique,  Running 20 yards (striding), next 20 yards strong arms (sprint), then float for 10 yards using lines on FB field.  Cool Down Run.  Back to small hurdle strides then finish with dynamic stretching.


January 1st 5:20pm Winter Track Rules just in!  First link under useful links!
2nd Link is TEAM-TRAINING Youtube Videos which will work on Core Strength and Flexibility!  My goal for winter track is to help develop your Core Stability and Proper Training Techniques to become a better athlete!  Training takes a lot of time and cannot be rushed!  Be patient and you will need to reinforce techniques at home as well as at practice.  Google classroom will be used extensively to help you to achieve your goals as well as will be the vehicle for you to sign in and out of practice everyday.  Please complete the attendance question by 6pm everyday.  You will simply reply to the attendance question.  If you are at practice, you will simple type in the time that your were present.  If it is not your cohort that day, you would simple type, not my cohort today etc.

*Practice times will vary based upon weather conditions*  I will have the track and turf set up as soon as you arrive to practice.  You will immediately begin your warmup and get your drills done ASAP.  Due to the winter weather, field events and technique work will need to be done as early as possible.  Middle schoolers on our team will have the opportunity to do the items that they missed at the start of practice towards the end of practice.  The events and running workouts will best be completed together as a team from about 2:45pm-3:15pm.  Practice will begin immediately when you can get out and beginning your warmup.  Ending time, obviously will vary based upon the weather.  Figure we will be completed by 4pm the absolute latest as we do not have gym access.  I will try to complete practice between about 3:30pm-3:45pm.  The temperature really starts to drop between 3:20pm-3:40pm!  Sorry for all of the information but I am really just concerned about the weather and NOT having school building access during this season.

"Excellence is never an accident'; it is the result of high intention, sincere effort, intelligent direction, skillful execution, and the vision to see obstacles as opportunities."  Unknown

20-21 Girls Winter Track  Google Class Code   wuklmbe

"To become a master of any skill, it takes the total effort of your: heart, mind, and soul working in tandem."  Maurice Young

Yard by Yard can be very hard.  Inch by Inch is a Cinch!
Start doing a little each day and build yourselves up to be champions.  Try to get in as many basic items throughout the day!  Start with a good morning routine.
Wake up after a good night's rest!  Wash your face with cool water and get your drinking water ready to go.  You may want to set up your water bottle so you can get drinking first thing when you wake up.  A Good Morning Routine could be to start on all fours (hands and Knees) cat/cow stretch.  Stretch your arms out in front of you and move them side to side.  10 repetitions for each move.  Start on your left side and then go to your right.  Leg straight back, raise up and down (be sure to pull your toe in).  Donkey Kicks, Fire Hydrants, Leg Circles one way and then the other.  High Plank Position hold for 20 seconds.  Extend Right Arm and Left Leg and then bring Right Elbow to Left Knee and pull in and extend 10 times then reverse.  Roll over and do  crunches, leg lifts and bicycles.  Standing-Hercules, Good Mornings (bend over and up, then side to side.  Straddle Stretch and Toe touches-R Hand to L Toe then L Hand to R Toe.  Knee hugs with twist.  Circle your knees, circle your hips, circle your upper body.  Squats, Lunges (Front and Back, side to side), Calf Raises (Center, Toes In, Toes Out),  One foot in front of the other and pull the toe back (Center, To Right, To Left).  Legs Swings-Front to back, Side to Side.  Arm Swings and loosen up arms and shoulders, Bent over Y's, T's, W's.   Ankle hops-front/back, side to side.
More to come!  Please Get Started!

"The fight is won or lost far away from the witnesses It is won behind the lines, in the gym, and out there on the road long before I dance under those lights."  Muhammad Ali
"Confidence comes from being prepared."  John Wooden
"I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen."  Frank Lloyd Wright

This was the original google classroom for Training  Class code uysk3r5

Go to useful links at bottom of page for Resistance Band workouts from our Trainer Danielle.  Thanks Danielle! :)

Reminder: You will get a question each day of training and you will use this question to sign in and out of practice and I can keep accurate attendance.

I will use Google classroom for attendance.
Google Classroom Class Code: uysk3r5  Clickable Class Link is under useful links

                                TODAY IS YOUR DAY!
                  "Actions express priorities." Mahatma Gandhi
Give me six hours to chop down a tree and I will spend the first four sharpening the axe. Abraham Lincoln
Fri 09-11-20 Unfortunately Sports have been postponed until January 4th!
Varsity and JV
Season 1 (Winter), January 4- February 27
Season 2 (Fall), March 1- May 1
Season 3 (Spring), April 26- June 19
Modified sports
Season 1 (Winter), January 4- February 6
Season 2 (Late Winter), February 8- Mar 20
Season 3 (Fall), March 22- May 8
Season 4 (Spring), May 10- June 12

"You are today where your thoughts have brought you; you will be tomorrow where your thoughts take you."  James Allen  "No one ever attains success by simply doing what is required of him."  - Charles Kendall Adams

According to a study based on professional athletes in the NBA, NFL, and NHL, the following eight traits were found to constitute the ultimate athlete:  Ability to work hard and sustain intensity.  Competitiveness.  Athletic ability.  Sacrifice for the team.  Coping with criticism, failure, and success.  Clutch performance, poise, and focus.  Ability to execute game strategy. Passion for the sport and commitment to excellence.  Five of the above traits are mainly mental attributes. 

Mental Toughness = The Four C’s: Composure. Concentration. Confidence. Commitment.

"There's a difference between interest and commitment. When you're interested in doing
something, you do it only when it's convenient. When you're committed to something, you accept no excuses." Ken Blanchard  Summer Training is Down Below the Cross Country Schedule which will need to be modified!  "What gets scheduled gets done."  Michael Hyatt  "It is not necessary to do extraordinary things to get extraordinary results."  Warren Buffet  "I make more mistakes than anyone else I know. And, sooner or later, I patent most of them."  Thomas Edison "All it takes is one person who is committed, focused, and on a mission to spark an entire team into believing in themselves." Bruce Brown  "Everything depends upon execution; having just a vision is no solution."  Stephen Sondheim

Yard by Yard can be very hard.  Inch by Inch is a Cinch!
Start doing a little each day and build yourselves up to be champions.  Try to get in as many basic items throughout the day!  Start with a good morning routine.
Wake up after a good night's rest!  Wash your face with cool water and get your drinking water ready to go.  You may want to set up your water bottle so you can get drinking first thing when you wake up.  A Good Morning Routine could be to start on all fours (hands and Knees) cat/cow stretch.  Stretch your arms out in front of you and move them side to side.  10 repetitions for each move.  Start on your left side and then go to your right.  Leg straight back, raise up and down (be sure to pull your toe in).  Donkey Kicks, Fire Hydrants, Leg Circles one way and then the other.  High Plank Position hold for 20 seconds.  Extend Right Arm and Left Leg and then bring Right Elbow to Left Knee and pull in and extend 10 times then reverse.  Roll over and do  crunches, leg lifts and bicycles.  Standing-Hercules, Good Mornings (bend over and up, then side to side.  Straddle Stretch and Toe touches-R Hand to L Toe then L Hand to R Toe.  Knee hugs with twist.  Circle your knees, circle your hips, circle your upper body.  Squats, Lunges (Front and Back, side to side), Calf Raises (Center, Toes In, Toes Out),  One foot in front of the other and pull the toe back (Center, To Right, To Left).  Legs Swings-Front to back, Side to Side.  Arm Swings and loosen up arms and shoulders, Bent over Y's, T's, W's.
More to come!  Please Get Started!

Here are important items that should be part of your training for cross country-WRISTWATCH, water bottle, roller, jump rope for training and stretching, 2 golf balls (2 Lax balls (can also be used to roll muscles) to hold in your hands for arm exercises and to run with for training.  Useful Items: Towel, sun screen, bug spray, resistance bands.

2020 Cross Country Training - Start or Continue Training and Nutrition Journal/Log!  It must work for you.  You can just get a notebook and write down everything.  Good Writing Practice!  Go to first Useful Link Below for Hal Higdon 5K- Training and view Training Schedule. I will post a hybrid with options that should work for all.
http://www.halhigdon.com/training/50932/5K-Training-The-Most-Popular-Racing-Distance
You can modify the running days.  Pick the level the works for you - beginner, intermediate or advanced.  I will post the range below to help with your training.  Pick the days and workouts that work for you!  You can run for time rather than miles.  For example-you can make 3 miles 25-40 min.  You will rest at least 2 days a week with running.  I would run 3-5 times a week.  Pick the days that are convenient for you.  Continue to cross train and do home workouts.

Remember to do a proper warm up which includes dynamic stretching, strides and running drills.  Try to run on soft surfaces or a track.  Try to stay off of the roads as much as possible.  For interval training - You can run for time.  400m or 90s to 2:30min run then 2:00min-2:30min recovery.  200m repeats run for 40s to 60s then recover between 90s and 2min.  Take the recovery.

Example of a Good Proper Warm Up would include:  Hercules, Leg Swings Front/Back and Side/Side, Ankles/Arms (On toes, heels, toes in, toes out, inside of feet, outside of feet, knee hugs (add twist), Frankensteins (add twist, arms out wide), Scoops, tick tocks, Lunges (Front/Back, Side/Side),
Calf Raises (Center, Toes In, Toes Out),  One foot in front of the other and pull the toe back (Center, To Right, To Left).  Easy Running, Strides and Running Drills.

Week 1 071320 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  Updated July 16 - Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 072020 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  Updated July 16 - Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072720 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  Updated July 16 - Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080320 Do a minimum of 4 workouts and maximum of all 5.  2 days rest minimum!  Updated July 16 - Take a minimum of 2 days rest.  Do 3-5 workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Week 5 081020 Do a minimum of 1 workout and maximum of all 3.  4 days rest minimum! This is a very EASY Recovery Week!  Feel Free to take any week or two off that may be needed!  There will be plenty of time for whatever we need to do for training.  I am hoping for some intramural training when we first get back to school!  Notice I am modifying training due to the uncertainty of seasons.  I will keep you posted.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 6 081720 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  (1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

At this point we need to take it EASY because of the uncertainty of the upcoming seasons.
School Grounds continue to be closed to training until further notice!  There will be NO TEAM Practices until we are back in school!  Details TBD.

Week 7 082420  Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum! (1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 8 083120 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  (1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

We will continue with moderate workouts while classes begin to allow your body to acclimate to the new school setting and to transition to our modified cross country season.
No stress, just continue to do what you can comfortably do and have fun!

Week 9 090720 Do a minimum of 3 workouts and maximum of 4.  3 days rest minimum!  (1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 10 082420  Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum! (1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Keep Up with the expansion of your mind, Hydration, Proper Rest, Nutrition and Training

"Ability may get you to the top, but it takes character to keep you there."  John Wooden

"Wisdom is always an over match for strength."  Phil Jackson

The first thing is to be honest with yourself.  You can never have an impact on society if you have not changed yourself.  Great peacemakers are all people of integrity, of honesty, and humility.  -Nelson Mandela

2020 Cross Country is on its way!  You must be able to develop a successful routine to become better each day.  You must believe in the PROCESS for your SUCCESS!  You should be preparing for excellence!  This means to improve your overall health and fitness.  Proper Nutrition, Hydration and Rest are KEY components to your future success!  At this point in time, you should be working on enjoying your summer, your family and your health.  General Good Health and Conditioning principles should be followed.  Great activities to be doing now would be to walk, hike, bike, swim, kayak, paddle board and any activities that keep you moving and having fun.  I will post what you should be doing in terms of specific training as the summer progresses.  You do not need any specific running workouts until August!  Try to do most of your running on grass or soft surfaces.  Port Jefferson Track is open and available to run on.  I will post all you need here!  For now, have fun and be active.

You should start and/or continue your healthy daily routine!  Here is my recommendation of what you should try to do everyday.
As soon as possible when you wake up in the morning start to drink water and begin light stretching.  Read something at least every morning and every evening!
Plan your daily and nightly routine to help you get things done and get a good night's rest!  Try to plan your meals, when possible, to make the best choices possible.  Eat as much fruit and vegetables as possible.  Try to limit your non healthy choices.  For example if you usually eat 4 cookies, cut down to 3.  If you eat 4 scoops of ice cream go to 3.  Minor changes NOW will have a huge impact on your training in September!

One person in pursuit of excellence raises the standards of everyone around them.  And as they strive for greatness they bring out the greatness, in others.  Be that one person today.  Jon Gordon

Videos that are linked under useful links down below
MOUNT SINAI GIRLS TRACK & FIELD SENIOR DAY 2020
Class of 2020 speech from Mr. Labianca
Mt. Sinai Senior Spring Athlete Tribute
2020 Coach Dwyer Message to Seniors

NYSPHSAA Senior Salute - Class of 2020
https://www.youtube.com/watch?v=oJMBMiPI8t0
Hello all, I wanted to share the Class of 2020 Senior Tribute NYSPHSAA has produced.
This is a short video saluting the spring student-athletes that were not able to compete this season.  But is also a tribute to the entire Class of 2020  Please share with your student-athletes, coaches, community and anyone else you would like.  https://www.youtube.com/channel/UCvYMg6rDDi7fvur3SJSJkzg

"Keep calm by making sure you don't concentrate on anything you can't control." Unknown

Updated Workouts Linked Below!
Heather Robertson December 2020 Workout Calendar
Heather Robertson November 2020 Workout Calendar
Heather Robertson October 2020 Workout Calendar
Heather Robertson September 2020 Workout Calendar
Heather Robertson August 2020 Workout Calendar
Heather Robertson July 2020 Workout Calendar
Heather Robertson June 2020 Workout Calendar
Heather Robertson May 2020 Workout Calendar
Heather Robertson April 2020 Workout Calendar

If you want to change up this week's workout- Try
Heather Robertson 7 Day Home Workout Challenge - No Equipment
Plenty of other workouts linked below and on my other workout pages!

"Whether you know it or not, whether you like it or not, the habits you are developing now will be with you for the rest of your life."  John Wooden

"It's not your goals that will lead to your success but your commitment to the process."  Jon Gordon

"A person's mind, once stretched by a new idea, never regains its original dimensions." Oliver Wendell Holmes

Yard by Yard can be very hard, but inch by inch is a cinch!

“The longer you wait to do something you should do now, the greater the odds that you will never actually do it.” - John C Maxwell

Some of you may need a little more structure in your training.  I will link two full workout programs below and you can do one or both everyday to round our your training!

Heather Robertson's FREE 12 Week Workout Plan
LES MILLS | BODYCOMBAT 28 DAY TRAINING PROGRAM

"You'll never find a better sparring partner than adversity.  "Golda Meir
TODAY is a GREAT Day to Write Down your goals for this week!  It might be to start and/or continue your journal.  This can be anything you like and/or feel.  Let's get stronger!

Happy Monday Team-Here is a Video linked Below under Useful Links
Top Strategies for Student Athletes and Coaches to Stay Positive
https://www.youtube.com/watch?v=I6gSXvLZmXk

You are greater than your circumstances. More courageous than your fears. The struggle is real but you are strong. Life is tough but you are tougher.  -Jon Gordon

Reminder to check your Power School and Teacher Websites!  You do have work to do!
                       "There's no substitute for guts." Bear Bryant
"Hardships often prepare ordinary people for an extraordinary destiny."  C. S. Lewis

Link below is a Jon Gordon Talk on Strategies to Stay Positive Through Challenges and Change  https://www.youtube.com/watch?v=W2I6BrcRdtg

Below are useful links that have some great indoor workout options!
https://www.youtube.com/user/heatherrobertsoncom/featured
https://www.youtube.com/user/jessicasmithtv
https://www.youtube.com/user/lesmillsgroupfitness/featured

Les Mills 28 Day Body Combat Workout
https://www.youtube.com/playlist?list=PLCzr8bZECkgA6afYKSUgOibXNxH947EtH

"The only person you are destined to become is the person you decide to be.  "Ralph Waldo Emerson

There will be NO PRACTICE until further notice!  Hope to be back soon.
Please stay safe and healthy.  Get ahead with your studies and use my links to train when you can.  Home workouts will help to keep strong and healthy!

"I am not remotely interested in just being good."  Vince Lombardi
"Don't measure yourself by what you accomplished, but by what you should have accomplished with your ability."  John Wooden

Practice Immediately after school on Track/Turf.
The Standard Warm Up Stretch and drills should start with your fence drill, then ankles/arms on Turf and then some backwards running on the turf along with inclusion of high knees, butt kicks, side to side and over/under with your warm up.  Warm Up running on Track/Turf or grass run. Small 6 inch hurdles for 100m strides. 12 inch hurdles for drilling.  Cone Drills on Turf. Event Specific Drills for your event. Will now include martial arts into the drilling phase to work on balance, coordination and strength.

Speed training drills:Arm action drills, Mountain climbers, High knees, Acceleration drills (moving quickly from a still position; starting and stopping), Resisted running (parachute, weighted sled), Uphill running, Speed ladders
Strength and power development:Prisoner squats, Power (high) skipping, Power (long), skipping, Lateral skaters, Split squat (alternating lunge) jumps, Squat jumps, Ankle hops, Standing long jumps/bounding

Martial Arts Techniques
Horse Stance 8 point blocking
Horse Stance punching
Blocking moving forward and backward
Punching moving forward and backward
Fighting stance bouncing and switching sides

Martial Arts Techniques Horse Stance punching. Add Down Block moving forward and backward (basically working into front and back lunges)

Kickboxing Techniques
Fighting Stance-punching and blocking.
Decoy

"There are no great teams without great teammates."  Unknown
Most of your emotions, positive or negative, are determined by how you talk to yourself on a minute-to-minute basis. It is not what happens to you but the way that you interpret the things that are happening to you that determines how you feel.
"You won't be good enough to ever beat another team by yourself. But you can destroy your own team with a bad attitude."
"Don't measure yourself by what you accomplished, but by what you should have accomplished with your ability."  John Wooden

"People do not decide their futures.  They decide their habits and their habits decide their future." F.M. Alexander

"Don't count the things you do, do the things that count." Zig Ziglar
"A coach can help you with your mistakes, but nobody can help you with your excuses." Buzz Williams

During inclement weather we will meet outside weight room in the hallway! 
Plans will be adjusted as needed!

Practice begins immediately after school on track/turf.
Daily Routine will include the following:  Warm Up minimum 4-6 laps and/or perimeter run.  Small Hurdles 4 x 100yds.  Cone drills LR, LR. LR back to beginning 2L2R.  Resistance Bands are available!
Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill.  Whistle Warm Up with strides and extra stretch. Pop ups!  Small 6 inch hurdles.  Add 12 inch hurdles. About 3:00pm Running Workout:  400-400 Workout.  Weight Room:
Added 12 inch hurdles today.  High knees and step throughs, side steps.  Double leg hops, single leg hops
TPS-Technique, Power, Speed
Start Every Morning (Night, increase reps) with a glass of WATER, Big Breathing and
10 Hercules, 10 Good Mornings, 10 Good Mornings lean Side to side, 10 Good Mornings Rotate Side to side, Arms out to the side making a T Alternating Toe Touches, 10 Prisoner Squats, 10 Squats, 30 Toe Raises (10 regular-10 toes in-10 toes out), 30 Pulling Toes Up (10 regular-10 toes in-10 toes out), Upper Body- 10 push-ups, Bend over 90 degrees-Y, T, W, L, Egyptians, standing T's.
Core-30 crunches, 20 Glute Bridges, Planks (front, left side, right side).
Stretching Routine-
Lower Body-Lie on your side with hips aligned, work inner and outer thigh exercises.
Glute Bridge, Clam Shells, Frogs,
Lunges-Front, Back, Curtsy

Please check back for updates during inclement weather!

"Inches make champions."  Vince Lombardi

Practice Monday through Friday immediately after school on track/turf.
Practices on Saturday will usually be in the morning but will be dependent on weather and available gym time!
'
Accurately sign in and out everyday and wear your wristwatch!  At meets that you are leaving early and/or not taking the bus home, YOU must sign out AND have your parent/guardian fill in the yellow Parent Sign Out Book!

During inclement weather, clipboards will be outside the weight room!  Minimum Warm Up includes light stretch, warm up joints, 1600m/10 minute run, small hurdle strides, dynamic stretch!  Repeat for Minimum Cool Down!

Mrs. Metzler has taken many amazing pictures of our team in action.  Thank You!
https://kristenvictoriaphotography.zenfolio.com/p940893640
Clickable Link is under useful links at the bottom of this webpage.

Minimum Warm Up includes light stretch, warm up joints, 1600m/10 minute run, small hurdle strides, dynamic stretch!  Repeat for Minimum Cool Down!

"Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy." -Normal Vincent Peale

"...To be an athlete, you first must learn-- that it's ‘self-respect' you'll have to earn.  You must conquer you, or you'll surely get beat, ‘cause you are the one, against whom you compete" Robert L. Kleine

"The will must be stronger than the skill." Muhammed Ali

"Give me 6 hours to chop down a tree and I will spend the first 4 sharpening the axe." Abraham Lincoln

"How can you know what your limits are if you've never pushed them?"Herbert Simon
"There are no secrets to success. It is the result of preparation, hard work, and learning from failure." Colin Powell

Bottom of Webpage- Please go to first link under useful links and click on Weekly Nutrition Training Log!  This is a single excel sheet where you can keep track of what you eat and your training.   The most important part of your training will be your sleeping and nutrition patterns.  The second link is a good article on Nutrition-Please Read!
3rd Link is information about the PJ-Setauket Greenway Trail!  Meet in Parking Lot between 7-11 and the Enterprise Rental Car in PJ across from the Carvel.

*You will sign in and out of practice every training session!  You will be directed to perform various tasks at specific times and you MUST be wearing YOUR WRISTWATCH!
Bike, Rower, Elliptical - You will start with 5 min of each everyday!  Next week minimum of 6 min and so on!

Please remember to sign in and out for every session and check your attendance numbers!

BELIEVE TO ACHIEVE! The body achieves what the mind believes.  Whether you think it's possible, or you think it's impossible, you are right. So why not believe that what you want is POSSIBLE?
"Success is on the same road as failure; success is just a little further down the road."Jack Hyles

Cross Country Practice Schedule-You are expected to be available to practice every morning Monday through Saturday and every evening Monday through Thursday! 
It is your RESPONSIBILITY to TRY to make every training session!
Details will be updated as they become available. 
Schedule is subject to change-please check back as needed!
If you are injured or not capable of running, you are more than welcome to bring your bike to practice.  Remember that you can always work body parts that are not injured or hurting.

Objectives for this year: To have seniors have the most enjoyable year of high school!  Upperclassmen must take responsibility to bring the underclassmen along with the program and be outstanding role models to help the team work together and smart.  Underclassmen must step it up - and remember that your senior year is right around the corner.  A Healthy and Happy Team willing to work hard together!
Try to make it a point to get to know your team mates and to learn something new about them this fall.  Be willing to learn new and advanced training techniques that will help with long term health and performance.

TPS-Technique, Power, Speed
Start Every Morning (Night, increase reps) with a glass of WATER, Big Breathing and
10 Hercules, 10 Good Mornings, 10 Good Mornings lean Side to side, 10 Good Mornings Rotate Side to side, Arms out to the side making a T Alternating Toe Touches, 10 Prisoner Squats, 10 Squats, 30 Toe Raises (10 regular-10 toes in-10 toes out), 30 Pulling Toes Up (10 regular-10 toes in-10 toes out), Upper Body- 10 push-ups, Bend over 90 degrees-Y, T, W, L, Egyptians, standing T's.
Core-30 crunches, 20 Glute Bridges, Planks (front, left side, right side).
Stretching Routine-
Lower Body-Lie on your side with hips aligned, work inner and outer thigh exercises.
Glute Bridge, Clam Shells, Frogs,
Lunges-Front, Back, Curtsy

"By becoming a little better each and every day, over a period of time, you will become a lot better." John Wooden

The bad news is time flies.  The good news is you're the pilot.  Michael Althsuler

"We should remember that just as a positive outlook on life can promote good health, so can every act of kindness." Unknown

"Courage is the ability to do the right thing, all the time, no matter how painful or uncomfortable it might be."  Tony Dungy

"Hard work doesn't guarantee success, but it does improve its chances."  B.J. Gupta

TPS-Technique, Power, Speed
Start Every Morning (Night, increase reps) with a glass of WATER, Big Breathing and
10 Hercules, 10 Good Mornings, 10 Good Mornings lean Side to side, 10 Good Mornings Rotate Side to side, Arms out to the side making a T Alternating Toe Touches, 10 Prisoner Squats, 10 Squats, 30 Toe Raises (10 regular-10 toes in-10 toes out), 30 Pulling Toes Up (10 regular-10 toes in-10 toes out), Upper Body- 10 push-ups, Bend over 90 degrees-Y, T, W, L, Egyptians, standing T's.
Core-30 crunches, 20 Glute Bridges, Planks (front, left side, right side).
Stretching Routine-
Lower Body-Lie on your side with hips aligned, work inner and outer thigh exercises.
Glute Bridge, Clam Shells, Frogs,
Lunges-Front, Back, Curtsy

Important Items to have as part of training: towel, water bottle, sun screen, bug spray, jump rope, resistance bands, golf balls, lax balls,

"Lots of people know what to do, but few people actually do what they know. Knowing is not enough!  You must take action."  Anthony Robbins

A thought for you-Unlock the best version of yourself.
This takes hard work, dedication, self respect, discipline, grit and passion to be the best you!

TPS-Technique, Power, Speed

When it is obvious that the goals cannot be reached, don't adjust the goals, adjust the action steps. Confucius   "Hustle never goes in a slump." Adam Eaton
Positive Self Talk Link is below - Clickable under Useful Links!
https://trackandfieldtoolbox.net/mental-skills/positive-self-talk
6 TIPS FOR EFFECTIVE POSITIVE SELF-TALK
-Self-talk should be practiced ahead of time (outside of competition).
-While there are best practices, the focus should be less about negative/positive, or good/bad self-talk, and more about what is PRODUCTIVE for athletes in certain situations.
-Individual preferences are okay.
-Self-talk should be focused on what should be done, rather than what should be avoided.
-Different situations might call for different types of self-talk.
-It is difficult to turn off self-talk. For most people, self-talk is going to happen, for the good or the bad, regardless of whether you work on it. Knowing that, you may as well make the monologue in your head helpful… and positive!

Congratulations to the girls track team members that competed in the State Meet.  The team scored 58 points to become the best D2 public school in New York State!  The 4x400m relay team placed 2nd with Catherine Carillo, Aristea Franks, Kyra Franks and Kayleigh Robinson.  The 4x800m relay team placed 3rd with Isabella DiPalermo, Heather Caputo, Sarah Connelly and Kaitlyn Chandrika.
Individual Events:
Kate DelGandio placed 11th in the 100mHH.
Kaitlyn Chandrika 10 in the 2000m Steeple Chase.
Sarah Gunasekera placed 11th in the Long Jump and 4th in the Triple Jump.
Anastasia Richards placed 2nd in the Discus and 7th in the federation.
Kyra Franks placed 5th in the 400m race.
Kayleigh Robinson ran the 5th best time in the 100mHH and was the repeating state champion in the 400mIH.
Sarah Connelly was the repeating state champion in the 3000m race and was the state and federation champion in 1500m race.

Congratulations Division 3 Suffolk County Champions for the 2nd consecutive year!
   Congratulations Undefeated League Champions for the 3rd straight year!
"Success is on the same road as failure; success is just a little further down the road."Jack Hyles

"Almost every successful person begins with two beliefs: the future can be better than the present, and I have the power to make it so."  David Brooks

"Insanity is doing the same thing over and over again and expecting different results."  Unknown

"Ships don't sink because of the water around them. Ships sink because of the water that gets in them. Don't let what's happening around you and weigh you down." Alan Stein

"A river cuts through rock, not because of its power, but because of its persistence.” – Jim Watkins

"You will never change your results unless you change something that you do daily." John Maxwell

"Almost every successful person begins with two beliefs: the future can be better than the present, and I have the power to make it so."  David Brooks

A few thoughts from Enzo - A positive mindset changes everything!  You must stay very focused and take action everyday.  You need to be passionate, persistent and purpose driven.  Your Time is Now!   D.I.A.}>Decide in Advance that you are going to be great.

      To succeed, we must believe we can!  Relax and visualize your success!

"Words are words; explanations are explanations, promises are promises, but only performance is reality."  Harold S. Geneen  ---  What do you think?

"I am willing to put myself through anything; temporary pain or discomfort means nothing to me as
long as I can see that the experience will take me to a new level." Diana Nyad

"Do, Or do not. There is no try." Yoda a Jedi master

We will always try to start outside on Track/Turf! 
Please be prepared for weather!

Everyday-Be Cognizant that other teams may be on the Track/Turf with our team.
Start with a light stretch including Hercules, ankles/arms and fence drills when you first get outside!
Warm up run should include some backwards running and also some side to side movements.
Hurdles will be available for use with the warm up!
Be prepared for various events to be sent inside the gym to train.

Important Points- New members on the team, please text me with cell and home number so I can save on my phone!

Be prompt to practice and get started right away!  The more you can accomplish at practice each day, the more successful you will be at the end! 

Proper Planning Promotes Peak Performance!

Please Bring your spikes to practice for meet preparation and speed work!

"I am willing to put myself through anything; temporary pain or discomfort means nothing to me as
long as I can see that the experience will take me to a new level." Diana Nyad

Very Important practice!  Please remain focused and progress each day!
Please have your spikes with you everyday!  Be prepared for your events!

SMILE! - A smile activates mirror neurons -- special signals that fire when we act and when we observe others acting--making grins literally contagious. Smiles are like parties for the brain. They activate neuropeptides that work to reduce stress and spread happy messages through the body. Both the smiler and the “smilee” usually feel a mood boost.

"Your life does not get better by chance, it gets better by change." Jim Rohn
"Real difficulties can be overcome; it is only the imaginary ones that are unconquerable."  Theodore N. Vail
"The great thing in this world is not so much where you stand, but in what direction you are moving." Oliver Wendell Holmes
"One difference between average teams and very good teams is that good teams do not surrender
to fatigue." Unknown

"Every person, every setback, every experience in your life can teach you something if you are open to learning from it. When you view life from this perspective, class is always in session." Unknown

"We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face...we must do that which we think we cannot." Eleanor Roosevelt

To give anything but your best is to sacrifice the gift.  Steve Prefontaine

Life is a series of experiences, each one of which makes us bigger, even though sometimes it is hard to realize this. For the world was built to develop character, and we must learn that the setbacks and grieves which we endure help us in our marching onward.  Henry Ford

"If you can’t fly then run, if you can't run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward." MLK

"There's no such thing as coulda, shoulda, or woulda. If you shoulda and coulda, you woulda done it." Pat Riley  
Only the prepared individual deserves to be confident. Dale Carnegie

Feel free to stretch and work your core!  Every Day - Stretch, Hercules, Prisoner Squats, All Fence Drills (leg swings) on the wall, Squats, Toe Raises (middle and in and out!) , Toe Pull up for your shins (middle and in and out!), Good Mornings then add twisting, Arms (Y, T, W, and multiple joints).  Lie on your back and point and flex you toes while they are up in the air.

Every Day - Stretch, All Fence Drills (leg swings) on the wall, Squats, Toe Raises (middle and in and out!) , Toe Pull up for your shins (middle and in and out!), Good Mornings then add twisting, Arms (Y, T, W, and multiple joints).  Lie on your back and point and flex you toes while they are up in the air.

Weight Training Workouts are First Link Below under Useful Links!
"You can't always be the strongest, or most talented, or most gifted person in the room, but you can be the most competitive."  Pat Summitt

"We are what we repeatedly do.  Excellence, then, is not an act, but a habit."  Aristotle

If you have qualified for nationals, this in the information that I need emailed to me so that I can copy and paste for each athlete competing.
Name, Grade, Graduation Year, Home Address, Phone, email, USATF ID#
College Choices, Track and Field Honors, Academic and Other Honors, Noteworthy Relatives In Sports, Anything Else We Should Know?

A new study has just been released that adds to our understanding. It is on ‘psychological state that underlie clutch performances’. ‘Clutch’ performances is the term used to describe “superior performances that occur under pressure circumstances”. It is delivering your best when it matters the most. Christian Swann detailed the 10 characteristics of performing brilliantly under pressure:

Complete and deliberate focus – concentrating on the task at hand
Intense effort– 100% commitment and work rate
Heightened Awareness – to both your surroundings and your own mental state
Being Up For It – being pumped up for the moment
Absence of Negative Thoughts – focusing on what you want, not what you don’t want
Fully Absorbed – immersing yourself in the performance
Confidence – believing you will achieve
Control – focusing on what you can control (your thoughts, feelings and reactions)
Increased Motivation – being determined to succeed
Enjoyment – fully embracing the challenge

"Adversity is the state in which people most easily become more acquainted with themselves." John Wooden

It's not about perfect, it's about effort. When you give effort in your life, that's how change occurs. Keep going and remember why you started.  Jillian Michaels

"Sometimes we are more limited by attitudes than by opportunities." William James
"To go from good to great, it's all in the details. Everything matters. "Steve Kerr

Always be prepared for outdoor as well as indoor practice!
Be sure to have all of your track gear with you for outdoor as well as indoor practice!

If you want to be great at anything in life, then you have to be willing to go the extra mile again and again. The extra mile is a lonely place, but once you go there, you will soon realize it’s the only place you were meant to be.  And when it’s all over, your only regret, if you have one, will be that you didn’t go there more often.  Enjoy the privilege.

"No one ever attains very eminent success by simply doing what is required; it is the amount and excellence of what is over and above the required that determines the greatness of ultimate distinction. " -Charles Francis Adams

There are no shortcuts. To be a big success.  Start a little earlier, work a little harder and stay a little later.  Brian Tracy

"By choosing to embrace and practice good values every day, you may not always get what you desire, but you will always be the person you desire to be." Unkown

"High expectations are the key to everything." Sam Walton

"How competitive can you be without losing your discipline?" Doc Rivers

NEW For 2018-2019 Year - Minimum Requirements to EARN your letter!
NEW-Coach Dwyer -Varsity Letter-7 meets, 90% attendance.
NEW-Coach Dwyer-JV Letter-5 meets, 75% Attendance.

"Competitors... A relentless, fearless, focused attitude overcomes all distractions and circumstances." Bruce Bowen

"The qualities of our expectations determine the quality of our actions." Andres Godin

“With the new day comes new strength and new thoughts." - Eleanor Roosevelt

Be Nice and Smile - Coach Dwyer

"Education comes from within. You get it by struggle and effort and thought." Napoleon Hill

Items that you should always have with you!
Water Bottle, Wristwatch, Sunscreen and/or Bug Spray as needed.
Additional Items which would be very useful!
Towel (small to wipe down face etc, large for Weight Room), muscle roller, extra socks (change of clothes as needed), sunglasses/hat.

"Success depends less on strength of body than upon strength of mind and character." Unknown
"Whether you think you can or think you can't, you're right." - Henry Ford
"Do. Or do not. There is no try." - Master Yoda

"If you want to win, do the ordinary things better than anyone else does them day in and day out."  Chuck Noll
"The harder you work, the harder it is to surrender."  Vince Lombardi
"Don't let winning make you soft.  Don't let losing make you quit.  Don't let your teammates down in any situation,"  Larry Bird

Parents please stay away from the athletes!  They know what must be done!

"All great achievements have one thing in common--people with a passion to succeed." Pat Cash

According to Leadership-Tools.com, it’s never too early, or late for that matter, to begin teaching kids the basics in leadership.

Communication
Effective communication with others also places equal emphasize on effective listening. In fact, it is important to listen twice as much as you say!
 
Collaborate/Teamwork
More is accomplished in less time as a team as opposed to going it alone. Equally important is the social aspects of teamwork, where kids learn firsthand how to get along in the world with a diverse group of opinionated individuals.
 
Negotiation/Compromising
Working as a team requires the fine art of give and take. Compromising not only ensures completion of the required task, but it also allows all parties to walk away pleased with the final outcome. Negotiation and compromise teaches kids to stay focused on the bigger picture rather than just on obtaining a personal goal.
 
Planning/Strategic
Planning a strategy is not only a great way to empower kids, but is also a great way to build much-needed self-esteem. While a child may become easily overwhelmed by a large task, showing them how to break down a task into smaller, manageable pieces allows them to build self confidence and provides them with a clearer vision for success.
 
Vision
A child who can clearly visualize their outcome is more likely to achieve their goal. A great way to learn visualization are through reading and listening to the tales of past achievers. Encourage children to read often. Introduce them to a world of successful people through books and movies offering strong and memorable leadership lessons. They will not only have a better appreciation and love for reading, they will also read faster while committing more information to memory.
 
Persistence/Determination
Provide a child with a strong foundation of personal pride. To become highly successful in life, kids need to master persistence and determination. Teach children to view every failure as a lesson learned; one more step closer towards future success. Working through challenges and obstacles prepares children for the true reality waiting for them in the real world. Having the ability to PRESS ON will serve a child well throughout his or her life. 

"The difference between winners and losers is that winners do what losers don't want to do." -Dr. Phil

Dr. Phil - Formula For Success

The winners in life know the rules of the game and have a plan. Whether you're looking to heal a relationship, get a new job, lose weight or find inner peace, consider these characteristics which Dr. Phil says are common to people who succeed.

Have a vision.
Champions get what they want because they know what they want. They have a vision that keeps them motivated and efficiently on track. They see it, feel it, and experience it in their minds and hearts. What is success for you? You won't get there without knowing what it feels and looks like.

Make a strategy.
People who consistently win have a clear and thoughtful strategy. They know what they need to do and when they need to do it. They write it down so they stay on course, and avoid any alternative that does not get them closer to the finish line.

Find a passion.
Are you excited to get up in the morning? People with a passion are, and they're energized about what they are doing. You need to live and breathe what it is that you want, and be passionately invested in both the journey and the goal.

Live the truth.
People who consistently win have no room in their lives for denial, fantasy or fiction. They are self-critical rather than self-deluding, and they hold themselves to high but realistic standards. They deal with the truth, since they recognize that nothing else will make their vision obtainable.

Be flexible.
Life is not a success-only journey. Even the best-laid plans sometimes must be altered and changed. Be open to input and consider any potentially viable alternative. Be willing to be wrong and be willing to start over.

Take risks.
People who consistently win are willing to get out of their comfort zone and try new things. Be willing to plunge into the unknown if necessary, and leave behind the safe, unchallenging, and familiar existence in order to have more.

Create a strong nucleus.
Surround yourself with a group of people who want you to succeed. They will move with you toward your goal. Choose and bond with people who have skills, talents and abilities that you do not. Winners give and receive by being part of other people's nuclear groups.

Take action.
Do it! People who succeed don't just sit and think about what they want to do. They take meaningful, purposeful, directional action consistently and persistently. Every step they take puts them toward the outcome they're looking for.

Set priorities.
People who are consistent winners manage their challenges in hierarchical fashion. They commit to managing their time in such a way that does not allow them to spend time grinding along on priority number two or three if priority number one needs their attention.

Take care of yourself.
People who consistently win are consciously committed to self-management. They are the most important resource they have in achieving their goals. They actively manage their mental, physical, emotional and spiritual health.

Dr. Phil-Seven Steps to Reaching Your Goals

Successfully executing any personal strategic plan for change requires that as you develop your plan, you effectively incorporate these seven steps for attaining each and every goal.

1. Express your goal in terms of specific events or behaviors.
For a dream to become a goal, it has to be specifically defined in terms of operations, meaning what will be done. When a goal is broken down into steps, it can be managed and pursued much more directly. "Being happy," for example, is neither an event nor a behavior. When you set out to identify a goal, define what you want in clear and specific terms.

2. Express your goal in terms that can be measured.
How else will you be able to determine your level of progress, or even know when you have successfully arrived where you wanted to be? For instance, how much money do you aspire to make?

3. Assign a timeline to your goal.
Once you have determined precisely what it is you want, you must decide on a timeframe for having it. The deadline you've created fosters a sense of urgency or purpose, which in turn will serve as an important motivator, and prevent inertia or procrastination.

4. Choose a goal you can control.
Unlike dreams, which allow you to fantasize about events over which you have no control, goals have to do with aspects of your existence that you control and can therefore manipulate. In identifying your goal, strive for what you can create, not for what you can't.

5. Plan and program a strategy that will get you to your goal.
Pursuing a goal seriously requires that you realistically assess the obstacles and resources involved, and that you create a strategy for navigating that reality. Willpower is unreliable, fickle fuel because it is based on your emotions. Your environment, your schedule and your accountability must be programmed in such a way that all three support you — long after an emotional high is gone. Life is full of temptations and opportunities to fail. Those temptations and opportunities compete with your more constructive and task-oriented behavior. Without programming, you will find it much harder to stay the course.

6. Define your goal in terms of steps.
Major life changes don't just happen; they happen one step at a time. Steady progress, through well-chosen, realistic, interval steps, produces results in the end. Know what those steps are before you set out.

7. Create accountability for your progress toward your goal.
Without accountability, people are apt to con themselves. If you know precisely what you want, when you want it — and there are real consequences for not doing the assigned work — you are much more likely to continue in your pursuit of your goal. Find someone in your circle of family or friends to whom you can be accountable. Make periodic reports on your progress.

Save this website directly from QUIA on your computer and/or phone.  Refresh your browser when looking at updates!  Dress appropriately for the weather!  It is your responsibility to text me with your full name, cell and home number so I can save on my phone.  You should also save my information on your phone and be sure your parents do the same. It is your responsibility to secure your belongings in the locker rooms!  During the winter season, at times, the girls locker room is used for the visiting teams.  Please do not leave anything out!  If in doubt, bring it to practice!

Please email me the following information ASAP for entry into the Nationals!
Athlete Bios
Home Address*
City*
State*
Postal Code*
Country*
Phone*
Email*
Graduation Year*
High School Grade
UsatfId*
10 digit USATF ID
Team Alias*  This is who we are Mount Sinai TC
Coach*
School*
Birthdate*
College Choices
Track and Field Honors
Other Sports Honors
Academic and Other Honors
Noteworthy Relatives in Sports
Anything Else We Should Know
*required
I will pay, but I need all the information!

USATF Membership #'s will be collected as part of the Athlete Bio information. You will need to have these on hand before submitting payment.
Enter Team As:  Mount Sinai TC

Useful links
Last updated  2022/06/30 07:57:37 EDTHits  183446